I’ve compiled some of your best tips into a list of ideas, below, for those looking to lose weight (and that’s probably most of us). It’s not a step-by-step guide, and there are contradictory tips,but there are some great ones here, so pick and choose those that will work best for you and give them a try.
Losing pounds doesn't have to be torture (we're looking at you, cayenne-pepper cleanse). Adopt at least three of these behaviors.they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists and you'll be thinner and healthier in days. (Plus, the weight will stay off.)
Greatest Weight Loss Diet Tips
SNACK, BUT SMARTLY
Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
TURN OFF THE TV
Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
STEP ON THE SCALE DAILY
If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
SCULPT THREE TIMES A WEEK
Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
REACH FOR YOUR CELL
Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
EAT A BIG, BALANCED BREAKFAST
An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds like egg whites and turkey bacon with whole-wheat toast.
WATCH THE BOOZE
One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.
HAVE FRUIT TWICE A DAY
Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.
STAY ASLEEP LONGER
Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.
VISUALIZE YOURSELF THIN
When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.
- Eat vitamin-filled melon followed by protein-rich egg for the perfect fat fighting breakfast. The eggs even break down the melon's carbs.
- Swap your regular cheese for goat's cheese. It's 40 per cent lower in calories than cheese made from cow's milk.
- Drink oolong tea instead of water. The combination of caffeine and EGCGs will burn 12 per cent more body fat.
- Choose spinach ahead of other greens. It packs double the fibre, which helps your body process fats more efficiently.
- A daily glass of red wine can stop you putting on fat, especially around your belly. Resveratrol from the grapes inhibits the development of fat cells.
- Eat more berries to lose weight. Other fruits contain fructose, which can combine with carbs to add body fat.
- Eating a bowl of muesli two hours before training increases fat burning during your session. Muesli is a slowdigesting carbohydrate and is less likely to be transferred to the body as fat. A good energy boost.
- Eat 'good' fats to burn fat. Eggs, walnuts, rapeseed oil and the dark meat in chicken are all good for this, and also help cut the risk of heart disease.
- Eat Swiss cheese after a meal to boost fat fighting. It contains potent fat-burning calcium.
- A salad of black beans, peppers, tomatoes, onion and sweet corn with olive oil and lemon helps weight loss. This healthy combination will shed the pounds.
- Eat avocado. This will supply oleic acid that aids weight loss and helps to stave off hunger pangs.
- Eat two scrambled egg whites and two sausages for breakfast. The protein will keep hunger at bay.
- Drop a few kg by switching to red cabbage with your lunch each day. It aids weight loss by increasing your body's production of fat-burning adiponectin and appetite-suppressing leptin.
- Want to lose weight but love mutton? Portions taken from the loin end of the hind leg packs the most protein, with minimal fat marbling.
- Drink juice with 'bits' in. The fibre is processed more quickly, making you feel fuller for longer.
- Eat high-fibre, low-starch carbs such as raw nuts, quinoa, barley and oats. These will regulate your insulin levels and reduce hunger pangs throughout the day.
- Eat pineapple. Not only a great snack to spark your metabolism, it has bromolina that breaks down protein.
- Sprinkle cinnamon into a yoghurt each day to burn fat. The spice is a powerful metabolism raiser; half a teaspoon a day is enough to burn an extra kilo a month.
- Swap rice for grated cauliflower to shave your gut. It's non-starchy, and the Vitamin C hit helps you burn body fat for fuel during physical activity.
- Add chilli to your meals. This contains capsaicin that fires up your metabolism to process fats faster.
- Add paprika to meals. Its ground red peppers contain six times the vitamin C of tomatoes, crucial for helping your body to turn fat into energy.
- Dilute full-fat milk in your cereal with water. This reduces the absorption of sugar, and decreases fat intake.
- Fish and natural yoghurt will help boost your metabolism. They are great sources of iodine, which encourages the thyroid gland to burn fat.
- Sip green tea. It contains a compound that reacts with caffeine to boost fat oxidisation.
- Putting tomatoes in your sandwiches will keep you feeling fuller longer and make you less likely to gorge on post-lunchtime snacks. The fruit suppresses the hunger hormone ghrelin.
- Drink milk. Calcium prevents fat storage at the cellular level
- Eat blue corn tortilla chips. They are half the fat of standard crisps and also release sugar more slowly into the bloodstream, which controls insulin levels and slows weight gain.
- Red meat can help you lose weight. It packs a lot of the proteins that help you maintain muscle mass, and muscle burns four times as many calories as fat.
- Vinegar-based food dressings contain acetic acid, which speeds up fat-burning rate. Add a few glugs of vinegar daily to salads.
- Drizzle a little olive oil on salads. Its 'good' fatty acids trigger a protein that tells the body it's full, to help prevent you from overeating.
Commit to one diet — and stick to it for life. Start by making a list of low-calorie foods that you love, that you find satisfying; and when you’re hungry make sure you eat lots of those foods.
If you’re a parent, don’t absorb “invisible” calories by eating your kids’ food.
Snack between meals – starving yourself for 6 or 7 hours at a time between lunch and dinner means you will overeat at dinner.
Eat slow and you will only eat as much as you need to be full.
Whenever you eat, think about how much food you would waste by overeating. Your body doesn’t *need* all the food that’s on your plate, why waste it? You could eat the leftovers for lunch the next day and save yourself some money, or you could split it with your loved one and have company while you eat. You could give it to the homeless guy down the block who REALLY needs it. Any reason you find not to waste that food is a good one.
Everything in moderation. If you really want French fries and a hamburger, or ice cream, or a cookie it’s OK to indulge a little occasionally. Key word is occasionally. Better to indulge a little, than to binge later.
Learn to cook, from scratch. That way, you control what you are eating.
Don’t buy into the idea of “diet” foods. It’s better to eat the original food that has been less processed and only eat less.
Observe your hunger patterns. Choose a bedtime that’s early enough to keep you from after-dinner snacking. Stick to that bed-time. If you must snack before bed, have a something small and healthful. Maybe a tiny portion of whole grain cereal with milk.
Eat lots of fiber, it’s surprisingly filling compared to that cupcake.
Eat as soon after you get up as possible. This gets your metabolism working at a higher rate sooner in the day.
Cut out alcohol or reduce your intake to one or two glasses a week.
If you are hungry between meals, try eating a small portion of food that is high in protein. It can be more effective to eat one piece of cheese or some yoghurt or nuts than to eat bread or crackers or other snack foods.
Go to bed early and get up early. If you stay up late, you will overeat, guaranteed. It doesn’t matter if you are a night person; change into a morning person. When you go to bed early, you don’t think about food all night.
Instead of counting calories, concentrate on reducing your fat intake. Fat that you eat converts more readily into body fat than does protein or carbohydrate.
Try to enjoy your food, eat it slowly and consciously.
Only diet on weekdays. Don’t binge on weekends, but save two days a week to eat the yummy things. Also, because many people really can’t break that chocolate addiction, calculate one treat every day into your calories.
Positive change is easier than negative change. Instead of thinking of foods that are “bad” and that you feel like you need to cut out, think about all the new recipes and foods you will get to try if you start experimenting with more vegetables, more beans, more spices, etc.
Don’t count calories after you each them, count before.
Create a routine for what you eat – for a month, do not think of food as something to be enjoyed, think of it as fuel.
Take one of the three meals a day, and make it healthier (veggies, fruits, whole grains, etc.). Combine this with drinking ONLY water when at work, and it’s quite the effective method to lose a few pounds.
Eat a varied diet. Only, half your usual portions.
Eat nothing that you have not bought yourself, cooked yourself, and cleaned up after. This way laziness works in your favor. If you don’t feel like going to the store, or if you have stuff but don’t feel like cooking it or cleaning up afterwards, you are less likely to eat.
If you’re a stress eater, try sunflower or pumpkin seeds. Lots of chewing, not many calories. Just don’t spit the seeds on the floor.
Reduce the intake of three white things – white flour (all purpose flour), salt and sugar. Get rid of white flour completely if possible.
Go backpacking. Carrying a heavy pack and walking around a lot will help you shed a lot of pounds.
Exercise 3 times per week.
Exercise: any kind any time. Sure there are better times and better exercises for fat burning, but they all beat sitting on the couch.
Cardiovascular training in the morning before you eat breakfast. This forces your body to utilize stored body fat for energy rather than carbohydrates, since you are in a carb-depleted state after having not eaten for 8-10 hours.
Regular aerobic exercise helps, for a period of at least 40 minutes.
If you can’t run, start slow by walking for 9 minutes and jog for 1 minute. Do that a couple of times and then slowly exchange the minutes walking for minutes running.
Buy a pedometer and try to get 10,000 steps per day in. That’s about 5 miles +/- depending on your stride length.
Swim, swim, swim.
Find fun exercise. Join a softball team, commute to work on a bike, whatever. Your strategy should be time-sensitive – only make choices you can see yourself committing to for years, be it gym, dieting, whatever – temporary won’t work.
If you are resistant to exercising, consider volunteer labor. Walk dogs at the animal shelter. (Find a shelter. Do beach or riverside clean-ups with a local environmental group. Volunteer on building and repair projects.)
Replace your least favorite TV show with mild calisthenics for 30 or so minutes.
Get an active dog! They will force you to get outside every day, and they make the best exercise companions.
Make friends (if you haven’t already) with very physically active people. If you have very active friends, you will be exercising without even noticing it because you will be having fun with friends.
Do squats while brushing the back sides of your teeth and calf rises while brushing the fronts. Then you get in at lease some exercise and also brush long enough.)
Take the stairs. Walk or bike ride that short distance instead of driving.
Use those multi-colored stars on the calendar for each day you’ve achieved your goal exercise, diet, whatever it is. Gives you something, small as it may be, to look forward to.
Start walking outside to get fresh air, which translates into better mood. If rains, use treadmill. But walk fast, no sissy stuff.